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QUICKSTART GUIDE

1. Introduction to Team Body Project 3

2. Thefitnesstest(step1) 4

3. Optingoutofthefitnesstest 4

4. Choosingaworkoutprogram(step2) 5

5. IncreaseNEAT(non-exerciseactivitythermogenesis)(step3) 12

6. Takingmeasurements(step4) 13

7. Gettingequipped(step5) 15

8. Additionalworkoutinformation 17

9. Tenbasicnutritionprinciples(step6) 18

10. Tenbasicexerciseprinciples(step6) 21

11. Tenbasiccomplianceprinciples(step6) 22

12. Join the community 23

13. Summary 24

CO

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Copyright©2014ButterflyPublishing.FirstpublishedinGreatBritainin2018.

Allrightsreserved.Nopartofthispublicationmaybereproduced,sharedortransmittedinanyformorbyanymeanswithoutthepriorwrittenconsentofthecopyrightowners.

Textcopyright©DanielBartlettandAlexandraBartlett.

BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.

www. teambodyproject.com

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INTRODUCTION TO TEAM BODY PROJECT

INTRODUCTION

TheTeamBodyProjectwebsitehasover150workouts,multipleworkoutplans,educationalbooks,trackingresourcesandmuch,muchmoreforyoutouseinpursuitofhealthandincredibleresults.

TeamBodyProjectisthemostcompletehealthplanintheworld,butthereisnoneedtofeeloverwhelmed,youcanstartmakingprogressTODAY.

ThisQuickstart guidewillhelpyouchooseaworkoutplanthatincludesbetween4and6workoutsaweekofbetween25and45minutesaday.Theseworkoutswillbeatadifficultylevelthatsuitsyou.

Theseplans,alongsideadaptationstoyourdietwerecommendedinthisguidewillensureyouaremakingimpressiveprogressfromthestart.

TheQuickstartGuidecanbeimplementedimmediately:

A. Wehelpyouchooseanexerciseplan. B. Youfollowtheexerciseplan. C. Makesmallchangestoyourdietandlifestyleassuggested

WiththeQuickstartGuideyoucanbeconfidentyouwill:

• Losefatandretainmusclemass • Getfitandtoneyourmuscles • Improvemosthealthmarkers • Reducechanceofdisease

Ifyouhitaplateauanddon’tgetresultsorwantmorespecificoutcomeswithatailoredanddefinitiveplan,youcanreadourbook,TransformforLifeandcreateaBlueprint

The Blueprintisanin-depthhealthprogramdesignedforveryspecificandpermanentresults.

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STEP 1: The Fitness Test (optional)

CLICK HERE FOR FITNESS TEST

BeforeyoustartfollowingaTeamBodyProjectprogramwerecommendfindingyourstartingpointusingourfitnesstestthatassessesvariousaspectsoffitness:

1. Upperbodystrength–pressup(moderatedorfull) 2. Lowerbodystrength–squatandskisit 3. Corestrength–plank(moderatedorfull)andsitup 4. Cardiofitness–burpee(moderatedorfull)

Thisfitnessscoreshouldbeseenasaguide only.Giventhelimitedamountofexercises,itisnotdefinitive.

Why is the fitness test important?

1. Mostpeoplearestrongerincertainareas.Thistestwillenablethemtohighlightareasfordevelopment.

2. Thefitnesstestprovidesyouwithabenchmarktotrackyourprogress.Asyoumovethroughourprogramsit’sexcitingtotrackhowfaryou’vecome.

3. TakingthefitnesstestwillallowustosuggestthemostsuitableTeamBodyProjectworkoutprogramforyou.

Takethefitnesstestnowbeforereturningtothismodule.

What happens after the fitness test?

Oncethefitnesstestiscompletewewillrecommendaworkoutplanbasedonyourscore.Guidelinesonsuitablefitnesstestscoresareinthismoduleforallexerciseplans.

Opting out of the fitness test

Youmaydecidethatthefitnesstestcontainsexercisesyoudon’tlikeorcan’tdo.

Perhapsyoudon’tfeelreadyforthefitnesstestoryouareconfidentinyourownability. Ifyouarenotreadytotakethefitnesstestwesuggestyoustartwitheither:

• TheDevelopmentPlan • TheTraineePlan Ifyouarenottakingthefitnesstestbutareconfidentinyourownfitnesslevelsyoucanreadtheguidelinesforeachofthefollowingworkoutprogramstodecideonwhichprogramtofollow.

INTRODUCTION

THE DEVELOPMENT PLAN THE TRAINEE PLAN

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Step 2: Choose a workout program

CLICK HERE FOR THE DEVELOPMENT PLAN

The Development Plan (guideline fitness test score: 5-12)

Duration: 2 weeks

ChoosetheDevelopmentPlanif:

• Youarenewtoexercise • Youhaven’texercisedforalongtime • Youarereturningfrominjury • Youwantagentleintroductiontoyourexerciseroutine • Youwanttofocusonbuildingabaselineoftechnique

TheweekiscappedwithalargerresistanceandcardioworkoutandaPilatessession. Note: You can repeat The Development Plan until you feel ready to move on.

INTRODUCTION

Onceyouhavetakenyourfitnesstestyoucanchooseaworkoutprogram.We’veprovidedinformationontheworkoutplansonthenextfewpages.

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TheJourneyisan18weekworkoutprogramthattakesyoufromabsolutebeginnertoadvancedexerciserwiththreedistinctphases.

THE JOURNEY

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The Trainee Plan (guidelinefitnesstestscore:0-13)

Duration: 6 weeks

ChoosetheTraineePlanif:

• Youarestartingyourexercisejourney • Youwantacontinuallyprogressivepathoffitness • Youwantlowerimpactworkouts • Youwanttobuildastrongfoundationoffitness • Youwanttolosefatandbuildmuscle

THE TRAINEE PLAN

THE JOURNEY

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The Apprentice Plan (guidelinefitnesstestscore:14-19)

Duration: 6 weeks

ChoosetheApprenticePlanif:

• Youareamoreexperiencedexerciserwithagoodleveloffitness • Youwanttofurtherdevelopcardioandstrength • Youwanttoburnfatandbuildmuscle • Youwanttodevelopabetterlevelofmovementandcorestrength • Youwantaplanthatprogressesyouandpushesyou

THE APPRENTICE PLAN

THE JOURNEY

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The Graduate Plan (guidelinefitnesstestscore:20+)

Duration: 6 weeks

ChoosetheGraduatePlanif:

• Youarealreadyataverygoodleveloffitness • YouhavecompletedtheApprenticePlan • Youhaveasolidunderstandingofmovement • Youwanttoburnfatandbuildmuscle • Youwantanintensiveandprogressiveplan

THE GRADUATE PLAN

THE JOURNEY

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The Journey Light

TocompleteThe Journeyin18weeks,youmustbeabletocompletesixworkoutsaweek.

Ifyoudonothavetimeforsixworkoutsaweek,youcantakepartintheLightversionwhichtakes30weeks,withthreeplansof10weekseachandfourworkoutsaweek.

• TheTraineePlanLight • TheApprenticePlanLight • TheGraduatePlan Light

If you score highly on the fitness test you can start on the Apprentice Plan but we do not recommend anybody starts on the Graduate plan.

How to approach your Journey

YoucanapproachtheJourneyintwoways.

A. Startfromthebeginningandworkthroughstagescontinuouslyuntil yougraduatefromtheGraduatePlan.

B. Repeatstagesuntilyoufeelreadytostepuptothenextlevel. Itisfinetorepeatthestagesasmanytimesasyoulikeuntilyoufeelcomfortablemakingthestepup.

Youcanalwaystrythefirstweekofthenextstagetoseehowyoufindit.Ifyoudotrythefirstweekyoucanusethefollowingasaguidetodecidewhethertocarryon:

• IfyouarefeelingstretchedBUTarestillenjoyingtheworkouts(asmuch asyouwereinthepreviousstage)youarereadyforthestepup.

• IfyouarefeelingstretchedtothepointyouareNOTenjoyingtheworkouts(asmuchasyouwereinthepreviousstage)youmaynotbereadyforthestepup.

THE JOURNEY

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Other exercise plans

Fight to Fitness (suggestedfitnesstestscore:15+)

Duration: 2 weeks

ChooseFighttoFitnessif:

• Youloveboxing • Youlikehavingfunwhenworkingout • Youwantaslightlyhigherbalanceofcardioversusre

Sculpt and Tone (suggestedfitnesstestscore:18+) Duration: 3 weeks

ChooseSculptandToneif:

• Youwanttofocusonresistancetraining • Youwantalowerlevelofcardio • Youhavealreadymadesomesignificantchangesandwanttostepitup • Youdon’tmindpain • Youwantseriousresultsinafewshortweeks

The Intensive Plan (suggestedfitnesstestscore:20+)

Duration: 5 weeks

ChoosetheIntensivePlanif:

• Youwantarelentlessbuteffectiveprogram • YouarehappytoforgoPilatesandmobilizationforafewweeks • Youhavealreadymadesomesignificantchangesandwanttostepitup • YouhavegraduatedThe Journey(Trainee,ApprenticeandGraduatePlans) • Youwantseriousresultsinjustfiveweeks

The H20 (HIIT in 20 minutes) Travel Plan (suggestedfitnesstestscore:10+)

Duration: 1 week

ChoosetheH20TravelPlanif:

• Youwanta‘quick’workoutplan • Youwantaworkoutplanwithnoequipment • Youaretravelling • Youdon’thavemuchtime • Youwantalow-impactworkoutexperience

FIGHT TO FITNESS

SCULPT AND TONE

INTENSIVE PLAN

H20 PLAN

THE JOURNEY

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Step 3: Increase NEAT

Non-ExerciseActivityThermogenesis(NEAT)isactivitybeyondyourfocusedexerciseandnaturalmetabolism.It’sacombinationofyournormaldailyactivity,yourpostureandyourgeneralmovement–anythingthatusesenergybeyonddeliberateexerciseandyourbaselinemetabolicrate(BMR).

IgnoringNEAThasafargreaterimpactonyourmetabolismthananythingelse.

• Buyatracker. • Makegoodchoices. • Beactive.

Moderate versus Low NEAT over 12 weeks

Person 1: Moderate NEAT Person 2: Low NEAT

NEAT +500kcalperday +250kcalperday

Calorie intake 1,500kcal 1,500kcal

Exercise 30minutes=250kcal 30minutes=250kcal

Weekly difference 1,750kcalmoreburnedthan Person2

1,750kcallessburnedthan Person1

12 week weight difference

Lost6lbmorethan person2*

Lost6lblessthan person1*

*assuming3,500kcal=1lbinbodyweight

Deciding on NEAT

ThemainwaywecontrolNEATisbytrackingoursteps.Themajorityofphoneshavefreeappstouseoryoucanbuyanactivitytracker.

NEAT table

LowNEAT:Lessthan<5,000stepsperdayModerateNEAT:5,000–10,000stepsperdayHigherNEAT:Morethan>10,000stepsperday

THE JOURNEY

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Step 4: Take Measurements

Ifyouwanttoknowthatwhatyouaredoingisworking,you’llneedtotakemeasurementstocheckagainst.

Asageneralruleofthumbyoucantake:

• Weightweekly • Measurementsbi-weekly • Aphotographmonthly

Weight

Wesuggestagainstweighingeverydayasitcanfluctuatewithwaterretentionandcauseunnecessaryconcern.Werecommendweighingweeklyasitgivesyoutheopportunityto‘steertheship’iftheresultsaren’twhatyouwereexpecting.

Calibrating scales

Findsomethingheavythatisafixedweightlikeadumbbell(over7lb/3kg).

• Beforeyouweighyourself,firstweighanobjecttoensurethescaleshavenotchangedthecalibrationpoint

• Checktheweightoftheobjectacoupleoftimes • Rechecktheweightoftheobjecteveryweekbeforeyouweighyourselftocheckcalibration

Creating similar conditions before weight is taken

1. Eatyourlastmealofthedayasearlyaspossibleontheeveningbefore.Makethisthesametimeyoueatyourfinalmealeveryeveningbeforeweighingandmeasuring.

2. WeighyourselfAFTERanybathroomtoilethabitsandBEFOREanydrinksorfoodsinthemorningatthesametime.

3. Weighyourselfcompletelynakedorwithunderwearonly.

Thistimeoftheweek,EVERYweekistheONLYtimeyouweighyourself–aftereatingatthesametimethenightbeforeandfollowingthesameprotocolinthemorning.

A note on single measurements

Nevertakethenumberonthescalesonanygivenweektooseriouslyandcertainlydon’tpanicandmakedrasticchangesonewayoranother.Whetheryou’velost4lb(1.8kg)orgained1lb(0.45kg)inasingleweekisnotnecessarilyindicativeofyouroveralldirection.Ifyouconsistentlydon’tloseweightorconsistentlygainweight,thatiswhenyoushouldrespond.

THE JOURNEY

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Taking measurements

Youshouldtakeyourmeasurementseverytwoweeksandifyou’regoingtodoit,youshouldhaveadecentmeasuringtapethatyoucanuseeasily.Takemeasurementsafteryouhaveweighedyourself.Alwaystightenthetapetoasnugfit.

Shoulder: Measureatthewidest pointoftheshoulders.Measureafteranormalratherthanforcedexhalation.

Chest: Measureacrossthenippleline.Measureafteranormalratherthanforcedexhalation.

Upper arm: Measureatthehalfwaypointbetweenelbowandtopofshoulderwithanunflexedarm.Measuretothispointifyouhaveto.

Waist: Measureacrossthebellybutton.Relaxandmeasureafteranormalexhalation.

Hips: Measureatthewidestpoint.

Thigh: Measurehalfwaybetweenthekneeandthethighcrease.

Taking a photograph

Takeafullbodyphotograph:

• Directlyfronton • Directlybacktocamera • Facingtooneside

Takeallfuturephotographsinthesameroomunderthesamelightingconditions.Ifyouretakeyourphotoseverymonthyoushouldseeasignificantdifferenceinyourimageanditisaveryvisualwayoftrackingyourprogressoveraperiodoftime.

THE JOURNEY

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Step 5: Getting equipped

For workouts:

• Dumbbells(seeBuying the correct weightsonthefollowingpage) • Exercisemat • Waterbottle • Towel • Comfortableexerciseclothes • Suitabletrainingshoes(formostpeople‘crosstrainers’arethebestoptionforhomeworkouts)

For measuring:

• Calibratedscales • Measuringtape

For nutrition:

• Containersforpreparedfood • Agoodblenderorjuicer • Proteinshakerforshakesandsmoothies • Non-stickfryingpan

Watching workouts via your TV

Moderntelevisionsmayhaveawebbrowserbuiltin,allowingyoutowatchworkoutsdirectlyfromtheTBPwebsite.Ifnot,youstillhaveafewgoodoptions:

From a PC or laptopPCsandlaptopsmaybeconnectedtoatelevisionusingeither:

• AsuitableHDMIcable • AVGAcable(usuallyablueconnector) • ADVIcable

Note: Neither VGA nor DVI carry audio, so you will need to use your computer’s speakers.

From a MacBook:

• Pre-2017modelsrequireaMiniDisplayPort(Thunderbolt)toHDMIadapter • 2017-onwardswillneedaUSB3toHDMIorUSB3toVGAadapter

From an Android phone or tablet:

• YoumaybeabletoconnectwirelesslytoyourtelevisionifbothyourAndroiddeviceandtelevisionsupportDLNA

• AsuitableUSBtoHDMIadapter

THE JOURNEY

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From an iPhone or iPad:

• ALightningtoHDMIadapter • IfyourtelevisionsupportsAirPlay,youcanconnectyourdevicewirelessly

Buying the correct weights

Beginner female dumbbell set

Unlessyoucanafforditoralreadyownthem,thereislittlepointinpurchasingweightsthatare1kgorless.Youwillsoongrowoutofthemandcanusewaterbottlesorotherhouseholditemsinstead.

Note: 1 kg = 2.2 lb

1. First set (light). Yourstarting‘light’weightshouldbearound2kg(4-5lb). (Note: if you are using 1 kg for ‘light’ this will become your medium weight.)

2. Second set (medium).Havinga‘medium’weightofaround3-4kg(6-9lb)wouldbehugelybeneficial

3. Third set (heavy).Afteratime,youmayfeellikeexercisessuchassquatvariations areprovingtooeasywith3-4kgweightsandatthispointwewouldrecommend purchasinganadditionalsetofdumbbellsof5-6kg(10-14lb).

Beginner male dumbbell set

1. First set (light).Yourstarting‘light’weightshouldbearound3kg(6-7lb). (Note: if you are using 1 kg for ‘light’ this can become your ‘medium’ weight.)

2. Second set (medium).Havinga‘medium’weightofaround4-5kg(8-12lb)wouldbehugelybeneficial.

3. Third set (heavy).Afteratime,youwillfeellikeexercisessuchassquatvariations areprovingtooeasywith4-5kgweightsandatthispointwewouldrecommend purchasinganadditionalsetofdumbbellsof7-8kg(14-20lb).

Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.

THE JOURNEY

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Additional workout information

Turbos

Turbosareextradailyworkoutsdesignedtoaccelerateresults.Mostplanshavethem. Theyare100%optionalandcanbedoneoneverydayoftheplan,onlyonsomedays,ornever.

Sculptors

WehaveacompletemodulededicatedtoSculptors (see The Exercise Handbook).Theseresistance-based,plug-onworkoutsaredesignedtocomplementyourworkoutplan.TheyaresimilartoTurboswithtwokeydifferences:

1. Theyare100%resistancebased. 2. Theycomeingroupsof‘progressionplans’tomixupvariables.Inotherwords,each SculptorProgressionisaminiprogramofitsownwithavarietyofdifferentareas.

LikeTurbos,theyareentirelyoptionalandaredesignedtoaccelerateandfinetuneyourresults.

SCULPTOR WORKOUTS

THE JOURNEY

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Step 6: Implement the 10 rules of nutrition, exercise and mindset

2. Eat healthy fats with every meal. Healthyfatsarevitalforyourimmunesystemandyouremotionalandphysicalhealth.

Make25%+ofeachmealproteinbased.

TASK

Make25%+ofeachmealfatsbased.

TASK

Ten nutrition BASICS

Thetenbasicprinciplesoutlinedbelowcanbeappliedtosuccessfullyachieveresults.

1. Eat protein Mostpeopledon’teatenoughprotein,butproteinisthebuildingblocksofthehumanbody.Withoutitwecan’trepairorbuildnewmuscles.

3. Eat healthy carbs with every meal. Carbsaren’tbad.Theysupportperformance,energyandrepair.

Make25%+ofeachmealcarbohydratesbased.

TASK

4. Load up with vegetables. Vegetablesfeelupthedigestivetract,makingyoufeelfullwhilebeingpackedwithvitaminsandminerals.

Makebetweenaquarterandhalfofyourplatevegetableswitheverymeal.

TASK

THE JOURNEY

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5. Drink enough water. Thinkyou’rehungry?Youmaybethirsty.Drinkplentyofwaterandkeephungeratbaywhilstsupportingjustabouteveryprocessinthebody.

Drinkbetween1and3litresofwatereveryday-adjustingforexercise,climateandoverallbodyweight.

TASK

6. Eat slowly. Ifyoueatslowlyyouwilleatless,enjoythefoodmoreandutilisemoreofthenutrients.

Putyourcutlerydownbetweeneachmouthfulandenjoyyourfood.Don’tpickupyourcutleryagainuntilyouhavefinishedyourmouthful.

TASK

7. Consider quantity. Caloriebalancedrivesfatandweightloss.

Youcantrackcalories,practiseportioncontroloreatintuitively,butyoumustconsiderquantitytoloseweight.

TASK

8. PLAN to break the above rules. Whenitcomestoweightloss,goodenoughisbetterthanperfect.Thiscreateslong-termsustainability.Youcan’teathealthyALLthetime.

Decidewhenyouaregoingtorelaxandbreaktherules.Providedyoueathealthilymorethan70%ofthetime,youwillgetresults.

TASK

THE JOURNEY

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9. Control your environment. Ahealthyenvironmentmakeseatinghealthilymucheasier.

Prepareyourmealsinadvance.Havehealthysnacks,waterandsupplementsavailableandready.Clearoutyourcupboards.

TASK

10. Food is only food Foodisallcrucialforourhealthyandlivingagoodlife.Nofoodisgoodorbad,itisonlyfood.

Remindyourselfthatfoodisnotthesolutiontoorcauseofourproblems.Itisfoodthatcanbeenjoyedandhelpsusliveahealthy,happylife.

TASK

Followthese10rulesalongsidearegularexerciseroutineandlifelongresultsareguaranteedtobeyours.

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

THE JOURNEY

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Ten Exercise BASICS

Usethefollowingbasicrulestogetthemostfromyourexercise:

1. Exercise for more than 150 minutes per weektoplaceyourbodyin‘fatburning, musclerepairingmode’(around20minutesaday).

2. Exercise for no more than 450 minutes per weekunlessyouhaveperformance specificgoals(around60minutesaday).

3. Include a mix of resistance, cardio, mobilization and active recovery forbestresults.

4. Have at least one rest day(totaloractive)perweek.

5. Have a ‘lighter’ exercise week every 6-8 weekstomaximizelong-termprogress.

6. Increase personal intensityondaysyouhavetheenergy.

7. It’s fine to ‘go through the motions’ondaysyoufeeltired.

8. Know which muscles you are usingatalltimes.

9. Consciously apply tension to the muscles you are working.

10. Just press play.Whenindoubt–justdoit!

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

THE JOURNEY

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Ten Compliance BASICS

Themostimportantfactorbehindyoursuccessisgettingitdone.Agoodhealthplanthatcanbefollowedallofthetimeisinfinitelybetterthana‘perfect’planthatyoustruggletofollowhalfthetime.

1. Just do it. THE motto at Team Body Project.

Raining?Doitanyway.Feelbad?Doitanyway.Feeltired?Doitanyway.

Nobodyregrettedaworkout.Ever.Nobodyregrettedahealthymeal.Ever.

2. Choose discipline. (Motivation is a dirty word here..)

Ifyouthinkmotivationwillhelpyoureachyourgoals-youwon’treachyourgoals.Only disciplinecanhelpyouachieveyourgoals.

Choosetobedisciplinedandseeyourplanthrough.

3. Let ‘mistakes’ go.

Youwillmake‘mistakes’.Youwilleatthewrongfoodsandmissworkouts.

Providedyouletitgoandmoveonitwon’thaveANYimpactonyourresults.

4. Focus on building habits.

Habitsdriveeverything,fromdrinkingwateranddailyexercisetothatSoyLatteyou drinkeverydayonthewaytowork.

Regularhabitsarethegamechangers.

5. Plan ‘unhealthy’ meals.

Youcan’teat‘healthy’allthetime.Youdecidewhenyoudoandwhenyoudon’t.Bein chargeofyourchoices,healthyandlesshealthy.

6. Plan rest periods and downtimes.

Youcan’texerciseatthelimitallthetime.Decidewhenyouwillputyourfeetupfora fewdaysinadvance.

7. Expect peaks and troughs in your results.

Therewillbeweekswhenyoudon’tloseweight.Therewillbeweekswhenyougaina littleweight.Itisinevitable.Ifithappensacoupleofweeksinarowmakesomechanges.

8. Draw a line in the sand.

Everydayisanewday.Bringyoursuccesses,andlearnfromyourmistakes-don’tbring themwithyou.

THE JOURNEY

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9. Be prepared.

Ifyouwanttoeathealthyandexercise,youhavetobeprepared.Preparesnacks, preparemealsandprepareyourday.

10. Just do it. Did I say that already?

Ifallelsefails.Just.Do.It.Thisphilosophyworks!

You’llfeelbetterandreadytogoagainifyoujustdoit!

Implementtheserulesintoyourhealthplanasmuchasyoucan.

ACTION

Join the community

Ourcommunityismadeupofthousandsofpeoplewhohaveexperiencedoraregoingthroughtheexactsameexperiencesasyou.

Thispowerfulcommunitywillsupportyou,answeryourquestions,makeyoulaughandsharethejourneyofhealthwithyou.

• TheTeamisaplaceofsupport,encouragement,sharingandteamwork. • TheTeamisajudgement-freezone! • TheTeamisaclique-freezone!Everybodyiswelcomeandequalherefromdayone! • TheTeamisaplaceofsharingknowledge,experienceandlessonslearned. • TheTeamisaplaceyoucanbeopenaboutthingsyouarestrugglingwithandexpect helpfulguidance.

Theteamismostactiveonfacebook,wherethevastmajorityofourmembersinteract:

https://www.facebook.com/groups/tbpmembers/

Pleasedointroduceyourself,Icanassureyouwillreceiveawarmwelcometotheteam.

Youcanalsointroduceyourselftothecommunityinsideourwebsite:

https://teambodyproject.com/activity/

PRIVATE FACEBOOK GROUP

TEAM BODY PROJECT ONSITE COMMUNITY

THE JOURNEY

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Summary

ToimplementacomprehensiveandeffectiveQuickstart:

• Takethefitnesstest(optional) • Selectaworkoutplan • FocusonachievinghigherNEAT • Takemeasurementstotrackagainst • Getequipped • Implementthenutritionbasics • Implementtheexercisebasics • Implementthecompliancebasics • Jointhecommunity(optional)

Start the The Blueprint plan at any time

Intheearlystagesofyourhealthjourney,theQuickstartwillbeenoughtoensureresults.Ifhealthisyouroverallgoalitwillalwaysbeenough.

Ifyouhavespecificweightlossorphysicalgoals,youmayneedtocreateamoredetailedandtailoredplan.

Ifresultsstoporstall,youcanstartthefullTransform for LifeprogramandfindyourownHealth Blueprint forlife.

YoucanaccessTransformforlifeatthefollowinglink:

BOOKS

THE JOURNEY